**Tuesday – August 23rd**

Crossfit Cle – CrossFit

View Public Whiteboard

Round 2! Can you keep that flutter kick going?

Warm-up

Warm-up (No Measure)

2 minute erg or 400m jog

5 yoga inchworm

5 pushup

10 spiderman

5 pushup

10 pvc passthrough

10 weightless windmill

30 seconds slap hug

10 Romanian deadlift with PVC pipe

Warm up and build up floor press and RDL

Weightlifting

4 supersets on a 4 minute clock:

Romanian DeadLift (RDL) (4×15)

25%+ of 1RM deadlift

Floor Press (4×10)

Use same weight as your RDL if possibles, lighten load if necessary.

Band Pull Apart (4×10)

Do a smooth controlled set of 10 with a supinated grip.

Metcon

Step Up Beat Down (AMRAP – Reps)

14 minutes alternating OTM:

50 seconds of box step ups 20/18″

50 seconds of flutter kicks

*Use loads 45/35# ish. Rucksack, kettlebell, dumbbell, sandbag.
Repeat from 6-28-22.